It is coming to that time of year when the days are getting shorter, the mornings darker and the cold is setting in. The days of bikinis and flip flops feel like a distant memory and the next few months are looking a little bleak.
As trainers we have to remain motivated through these darker months not just for ourselves but also for our clients. We have to have even more energy during these sessions to ensure that they are still engaging as well as fun.
This is also a key element in retaining clients during the holiday season as many become less interested in working out and more interested in eating mince pies and turkey. Here are a few tips and tricks that I use during this time of year to get rid of those winter blues.
Re-Establish your goals
It’s important at this time to remind yourself of what you would like to achieve, especially as the year comes to an end. This may be career goals and/or fitness goals, either way, outlining them again will ensure that you keep them in sight on the days when you would much rather stay in bed.
This also applies to your clients, have them outline what they want to achieve in the lead up to Christmas. There is still plenty of time to complete last years New Years resolution so make sure you support them on the final hurdle.
Sleep, Sleep, Sleep!
The lack of daylight hours can sometimes play tricks on the mind. Waking up and leaving the house when it’s still dark, in comparison to a beautiful summer sunrise can often make you aware of just how tired you really are. A good nights rest is the bodies way of repairing itself from the previous day and re-energising for the the next. Lack of sleep can effect alertness, appetite, moods and the immune system, however prolonged lack of sleep has been shown to have more severe effects, putting you at greater risk of heart disease, obesity and high blood pressure, as well as killing your sex drive.
The recommended daily amount is 8hrs a night in order to keep yourself functioning at your best, so make sure you are getting the rest you need, to give yourself a fighting chance when you leave the house in the wind and rain.
Fuel Your Body
It’s always important to fuel your body correctly, however during winter make sure you continue to re-fuel with hearty meals packed full of veggies. It’s easy to get into the habit of consuming far too much sugar especially when celebrating Halloween, Thanksgiving and Christmas. Aside from the obvious effects excessive sugar has on the body e.g. Energy highs and lows and weight gain, studies also show it can have a negative effect on internal organs such as the liver and kidneys as they work overtime to process the excess.
Invest in a slow cooker so that when you get home, the perfect vegetable soup or sausage casserole will be ready and waiting for you after a hard day of training, making you less likely to reach for the sweet stuff.
A Great Playlist
In my job I spend A LOT of time traveling around London and it can sometimes feel lonely walking around the city all day on my own. I combat this by making a playlist of great music called ‘On The Move’. It’s filled with tracks that make me smile and put me in a positive mindset. Even if I’m walking through the rain for 10 minutes on my way to the 3rd session of the day, I can’t help but smile. Music has an incredible power of being able to lift spirits and relax the mind … use it!
Take A Time Out
Early mornings are just part of the job and during the winter, 6am looks exactly the same as 6pm, this can be disheartening when it feels like you are spending days and weeks doing the same thing.
Make sure you find time during your working week to spend a few hours during daylight, to do something for you. Not only will this be a welcome break, but studies show it is important for us to have exposure to daylight during winter to help keep the bodies natural circadian rhythms in sink.
That small dose of Vitamin D will ensure you sleep better, feel happier as well as re-energise you and put a new spring in your step for your next early morning.
A New Outfit
I know that most of us don’t need an excuse or reason to shop, I’m quite capable of putting a dent in my pay cheque with very little thought or need. However it’s important that you are wearing the appropriate clothing during this time especially if like me you are constantly facing the elements.
There is also another benefit to using some of your Carbon credits, the rain is always a little more bearable if it gives you an excuse to wear your new Hanae Oversized Jacket.
There you have it, a few of my survival tools to keep you motivated through the winter months. Feel free to subscribe to my playlist on Spotify, ‘Devon333’ and don’t forget Christmas is just around the corner so you also have all your new Carbon goodies to look forward to under the tree.
Tash Thomas is a Carbon38 #Team38 Trainer and a Trainer at Tracy Anderson in London. Find her on Instagram, Facebook, and Twitter, and use her #Team38 personal link or code NATASHATHO50 for her discount when you shop Carbon38.